Let's be honest here. Most advice on how to increase running speed is either too vague or way too technical. I remember hitting a plateau for months, doing the same runs week after week with zero improvement. Frustrating doesn't even begin to cover it. But after working with coaches and testing methods myself, I cracked the code.
Speed isn't just about running harder. It's about strategy. And I'll share exactly what moves the needle.
Fix Your Form First (Seriously)
Bad form is like driving with the parking brake on. You're wasting energy before you even start. When I filmed my running form for the first time? Man, that was a wake-up call. My arms were crossing my body like I was swatting flies.
Essential Form Adjustments
- Foot strike: Landing mid-foot saves your knees (heel-strikers, I see you limping)
- Arm action: Keep elbows at 90 degrees, swinging front to back not side to side
- Posture: Lean slightly from ankles, not waist - imagine a string pulling your head up
- Cadence: Shoot for 170-180 steps/minute. Less bouncing, more gliding
Quick test: Next run, count your steps for 30 seconds. Multiply by two. Below 160? You're overstriding. That was me six months ago - no wonder my shins hurt.
Training That Actually Builds Speed
Here's the brutal truth: Long slow runs alone won't increase running speed. You need varied stimulus. Remember when I tried just adding more miles? Yeah, ended up injured.
Key Workouts for Boosting Pace
| Workout Type | How It Helps Speed | My Weekly Routine |
|---|---|---|
| Interval Training | Teaches your body to clear lactic acid faster | 8 x 400m at 5K pace with 90sec jog recovery |
| Hill Repeats | Builds leg power and mental toughness | 6 x 45sec steep hill sprints (walk down recovery) |
| Tempo Runs | Raises lactate threshold - that "comfortably hard" pace | 20min at 10-15 sec/mile slower than 5K pace |
| Strides | Trains neuromuscular coordination | 6 x 100m accelerations after easy runs |
Notice I only do one hard session per week? That's intentional. When I stacked two speed days back-to-back, guess who got a stress fracture? Learn from my dumb mistakes.
Strength Work That Matters for Runners
Gym bro workouts won't cut it. We need exercises that translate to the road. My old routine? Curls and bench press. Total waste for increasing running speed.
Runner-Specific Strength Moves
- Single-leg deadlifts: Stabilizes hips so you don't wobble at mile 10
- Plyometric box jumps: Develops explosive power with each push-off
- Weighted step-ups: Builds quad strength for hill climbs
- Calf raises with knee bend: Prevents Achilles issues (ask me how I know)
My strength session takes 25 minutes max, twice weekly. Heavy enough that the last 2 reps feel hard. That's the sweet spot for improving running speed without bulking up.
Recovery Is Where Growth Happens
Early on, I thought more miles equaled faster times. Reality check: Without recovery, you break down. That tight hamstring that became a strain? Could've been avoided.
Non-Negotiable Recovery Tactics
| Method | Why It Works | My Routine |
|---|---|---|
| Compression | Boosts blood flow to repair muscles | Sleeves post-long run for 2 hours |
| Foam Rolling | Breaks up adhesions in muscle tissue | Daily 10min targeting quads/calves |
| Sleep Quality | Human growth hormone release peaks during sleep | 7.5 hours minimum with no devices 1hr before |
| Active Recovery | Flushes waste products without stress | 20min easy cycling or swimming |
Here's something controversial: I take one full rest day with zero activity every week. Not active recovery. Netflix and pajamas. Fight me.
Nutrition for Faster Turnover
You can't out-train bad fueling. I learned this the hard way during marathon training when I'd bonk at mile 16. Turns out gels alone weren't cutting it.
Daily Eating for Speed Development
- Carbs: Not the enemy - need 4-5g per pound body weight daily (more on hard days)
- Protein timing: 20-30g within 30min post-run to kickstart repair
- Hydration: Weigh before/after runs - drink 24oz per pound lost
- Caffeine: 3-6mg per kg body weight 45min pre-hard session for performance boost
My go-to post-run snack? Chocolate milk. Seriously. 3:1 carb-to-protein ratio, electrolytes, and delicious. Helps me recover faster so I can increase running speed consistently.
Gear That Actually Helps
Marketing hype is everywhere. I've wasted money on carbon-plated shoes for easy runs - dumb. Save the supershoes for race day when they matter.
Smart Gear Investments
| Item | Why It Matters | My Recommendation |
|---|---|---|
| Daily Trainers | Cushioning for joint protection during high mileage | Saucony Ride (lasts 450 miles) |
| Speed Shoes | Lighter with responsive foam for quality workouts | New Balance FuelCell Rebel |
| GPS Watch | Tracks pace/effort so you don't go too hard on easy days | Coros Pace 3 (battery lasts 24 days) |
| Moisture-Wicking Socks | Prevents blisters when speedwork gets sweaty | Feetures Elite Max Cushion |
Don't overlook simple stuff. I shaved 30 seconds off my 5K just by switching from cotton shirts to proper singlets. Less chafing, more breathing.
Common Speed Killers to Avoid
We all make mistakes. Here's where runners sabotage their own progress when attempting to increase running speed.
- Going too hard on easy days: Your "easy" runs should feel genuinely easy (can talk in full sentences)
- Skipping warm-ups: Cold starts lead to strained muscles. Do 10min dynamic drills.
- Neglecting sleep: One bad night slows reaction time by 30%. Game over for speed.
- Static stretching pre-run: Loosens tendons when you need stiffness for rebound. Save for after.
My confession: I used to skip cool-downs. Then I wondered why I felt stiff next morning. Now I walk 5-10min post-run religiously. Muscle soreness dropped by half.
Putting It All Together: Sample Week
Here's exactly what a week looks like when I'm actively working to increase running speed:
| Day | Primary Focus | Workout Details |
|---|---|---|
| Monday | Recovery | 30min easy run + foam rolling |
| Tuesday | Speed Development | Warm-up + 6x800m at goal 5K pace + cool-down |
| Wednesday | Strength & Mobility | 25min gym session + 20min yoga flow |
| Thursday | Tempo Run | 15min easy + 20min tempo (hard but controlled) + 10min easy |
| Friday | Active Recovery | 45min cycling or swimming + mobility work |
| Saturday | Long Run | 90min with last 20min at marathon pace |
| Sunday | Total Rest | Nothing. Seriously. Netflix and naps. |
Notice the hard days are spaced out? That's intentional. When I crammed speed and long runs back-to-back, I plateaued. Now I see steady gains.
Real Questions Runners Ask About Increasing Speed
How long does it take to increase running speed noticeably?
Depends where you're starting. Beginners might see changes in 4-6 weeks with consistent training. Seasoned runners? Maybe 8-12 weeks. But true physiological adaptations take 3-4 months - be patient.
Can I improve speed without running more miles?
Absolutely. Focused speedwork and strength training can boost pace without mileage increases. I dropped my 5K time by 90 seconds adding just one weekly speed session when mileage stayed flat.
Will losing weight make me faster?
Potentially, but carefully. Studies show 1-2 seconds per mile faster per pound lost. But crash dieting kills performance. Aim for 0.5-1lb weekly max while maintaining protein intake.
Why does my speed plateau?
Usually three culprits: Not enough recovery, doing the same workouts repeatedly, or nutritional deficiencies (check iron and vitamin D levels). Mix up stimuli.
How important are running shoes for increasing speed?
Proper shoes prevent injury so you can train consistently. Race-day super shoes? They offer 4-6% efficiency boost. Worth it for goal races if budget allows.
Tracking Progress Without Obsessing
Numbers matter, but don't become a slave to your watch. I stopped wearing GPS for easy runs - freedom! Here's what actually matters:
- Perceived effort: How does that tempo pace feel compared to last month?
- Heart rate at pace: Lower HR at same speed means better fitness
- Recovery rate: How quickly does your HR drop after hard intervals?
- Race results: Nothing beats actual competition data
I log everything in a simple notebook - workouts, how I felt, sleep quality. Patterns emerge. Like when I saw my speedwork tank for three weeks straight? Checked my journal... work stress through the roof. Connection made.
When Progress Stalls (Because It Will)
Plateaus happen to everyone. Last winter, stuck at the same 5K time for months. Drove me crazy. Then I tried these reset tactics:
- Deload week: Cut volume by 50% for a week. Came back stronger.
- Change terrain: Ditched the track for trail intervals. New muscles engaged.
- Race shorter: Focused on mile speed for a month. Broke through the 5K plateau.
- Form drills: Daily A-skips, butt kicks, high knees for two weeks. Cadence improved naturally.
Sometimes the best way to increase running speed is to step back temporarily. Counterintuitive? Maybe. Effective? Absolutely.
Mental Tricks for Tough Workouts
Let's be real - speed hurts. Your brain screams STOP long before your legs give out. Mental strategies I use:
| Situation | Mental Tactic | Why It Works |
|---|---|---|
| Final Interval Rep | "This is where others quit" | Taps into competitive drive |
| Mid-Race Fatigue | Break course into small segments | Makes challenge manageable |
| Pre-Race Nerves | Focus on gratitude cues | Shifts from anxiety to positivity |
| Hitting the Wall | Count strides to 100 repeatedly | Provides rhythmic distraction |
My weirdest trick? Smiling during hard efforts. Sounds dumb but relaxes facial muscles and tricks your brain into thinking it's not suffering.
Increasing running speed isn't complicated. But it demands consistency in the right areas. Form, smart training, recovery, nutrition. Skip any piece and progress stalls. Start implementing these strategies today - not next Monday. Your faster self is waiting.